Kettlebell Swing Exercise
The kettlebell swing is an incredibly power, ballistic exercise that will effectively strengthen your posterior chain as well as grip, shoulders and core. Form is crucial to ensure a safe spine throughout the movement. The carry over from the swing to almost all aspects of your sport (running, jumping, kicking, punching, etc) are incredible.
Step 1: Deadlift a kettlebell to the standing position.
Step 2: Maintaining a long spine and wide, proud chest, hinge and pull the kettlebell back to create momentum.
Step 3: Once you reach the peak behind you snap your hips forward launching the kettlebell forward.
Step 4: Once you reach the peak of the kettlebell in front of you (about chest height) quickly pull the kettlebell back behind you staying tight between your knees and groin.
Step 5: Keep your shoulders down and core tight to ensure a safe spine.
Tips and Safety: Time your breathing so that you exhale at the point of exertion and inhale at the downswing. Imagine you are breaking the kettlebell in half keeping your shoulders down and activating your lats. The last rep you should put the bell down safely maintaining the good form your just kept throughout the movement. Do not rest until the bell hits the ground.